F3 Knoxville

Tag: Podium

Choose to be nice.

THE SCENE: 75 degrees, muggy, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 20 (IC)
-Mosey around the parking lot
-Squats x 20 (IC)
-Supermans x 10 (IC)

THA-THANG:
Mosey to the trail around the pond, take 4 laps stopping at the Pain Stations.

  • Cone 1: CCD’s x 20
  • Cone 2: Iron Mikes x 20 (total)
  • Cone 3: Merkins x 20
  • Cone 4: Jump Squats x 20
  • Cone 5: Double Burpees x 5
  • Cone 6: BBS’s x 20

MARY:
No Time for Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You ever wonder why kindness isn’t always our “go-to” MO when interacting on a daily basis? It seems when we let our guard down we end up treating people with rudeness at the very least.  Often times we can be just downright mean.  And generally, if we have time to stop and think about it we realize that’s not how we should be.  We know it.  It’s simple. But, that doesn’t stop us from falling into the trap.  So, I encourage and challenge you to BE INTENTIONAL about being nice.  Make the CHOICE.  Make the PROMISE.  Start now and commit to BE NICE for 1 day.  No knee-jerk reactions.  No rudeness.  Slow down and be kind.   And then, do it again tomorrow
MOLESKIN:
We got three miles in this morning and kept the heart rate up. Way to go PAX!

500 Club + 100

THE SCENE: 80 degrees and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Circ IC x 10
  • Toy Soldiers IC x 15
  • Dry Run Through Tha-Thang OYO x 10

THA-THANG:

10 Workouts x 50 Reps (2 Count)

  • Hand Release Merkins
  • Bobby Hurley
  • V-UP
  • Bear Crawl Merkin
  • Prisoner Squat
  • Heel Tap Mountain Climber
  • Shoulder Tap
  • Lunges
  • American Hammers
  • Star Jack

MARY:

Dealer’s Choice

  • Sparky – LBC’s
  • Wagon Wheel – Superman Swims
  • WaxJob – Side Crunch
  • 10 more Star Jacks to round out the +100

COUNT-OFF & NAME-O-RAMA
15 HIM’s Got Better today!
CIRCLE OF TRUST/BOM:

“The Master in the Art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and his religion. He hardly know which is which. He simply pursues his vision of EXCELLENCE at whatever he does. Leaving others to decide whether he is working or playing. To H.I.M. he is always doing both.”

Aspects of our life can sometimes feel like drudgery. Going to work, coming home, working out, etc. If we are truly PURSUING EXCELLENCE in all that we do, we  should never experience this drudgery.

MOLESKIN:
These kids were quiet today. Our main mumblechattee’s were missing from the circle this morning. However, the men pushed hard today and many finished with a cherry on top of Matterhorn.
ANNOUNCEMENTS:

carryin stuff and runnin

THE SCENE: A little HUM ID but otherwise perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, 10 merkins, 5 cherry pickers, Mosey to the Matterhorn
THA-THANG:

3’ telephone poles: Bearhug telephone pole and carry to light pole roughly 30 yards and back

CMUs: Farmers carry up to same pole and back

CMUs: 15 squats presses then switch to 20 curls, presses and tris

Between each exercise and run to the light pole on Matterhorn and do 10 inch worms. Halfway through switch to 10 shoulder tap mericans

Halfway through go to second light pole about 60 yards away

flutter kicks

Mosey to Pavalon And then do 5 Pull ups, 10 dips, 40 LBCs repeat

Mosey back to AO leaving items behind.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Others first. Example of  customer service teaching at the hospital. We teach our employees to put our customers first. But why not do that in our social lives as well?
MOLESKIN:

Frosty was rucking all by his lonesome. It was very humid and we stunk out loud

ANNOUNCEMENTS:
Prayer request for podiums brother to find a job, my brother Jason‘s mother-in-law to come out of her coma, G –6 has a friend going through cancer, and my son going to Colorado on a mission trip.

JUCO6/18

THE SCENE: Toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

TEMPO SQUATS IC x 10

MERKS IC x 15

Phelps

Burpees OYO 10

THA-THANG:

  • Mosey to Jucomanjaro
  • Indian Run up Jucomanjaro with PT along the way (flutter kicks, swims, and merks)
  • At top 30,30,30 (Merks, squats, 4 count flutters)
  • Mosey Down with PT on way down
  • 30,30,30 at bottom
  • 4 sets of sprints next to AO with PT after 2nd set
  • Some lunges and mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bitterness is not a useful state of mind. Many things will happen in your life that are unfair and horrible. Do not let yourself become bitter. It is not productive to wallow on things. Be proactive, if you cannot be make the best of your situation. There are many people who live meaningful lives in conditions that would seem to breed contempt. Be a HIM. Thankfully, F3 provides an opportunity to support and strive to be a HIM together. I appreciate you all.

 

.MOLESKIN:
Good to be back with you guys for a short while. I will be back out of town soon, but being out with you guys keep me trying to be a HIM
ANNOUNCEMENTS:

Kings of the Hill

THE SCENE: upper 60s, felt good.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Quick warm-up….I was running late!

  • OYO stretches
  • tempo merkins x 10
  • tempo squats x 10

THA-THANG:
Mosey to the hill at the back of campus.  Do the following exercises while running up & down the hill.  Count the reps at the bottom of the hill DORA style.   We also only did 50 burpees for the sake of time.

Trash can to trash can run on the way back to the AO.  Sprint to each can, then do 10 merkins when you get there.

MARY:

  • Flutter kicks x 25
  • LBC x 25
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
7:  Waxjob, Trolley, Podium, Speedo, Toto, Rocket, Bartman

CIRCLE OF TRUST/BOM:
Let downs are inevitable.  When someone does let you down, remember they are a fallen man just like you are.  None of us are perfect.  Lift each other up in prayer and forgive others when they mess up.

MOLESKIN:

ANNOUNCEMENTS: